Table 1.

Experimental Design. Flow chart illustrates participants tasks. EMG measured on the RF and GM.

Day 1	Day 2	Day 3	Day 4
Standard Warm Up	Standard Warm Up	Standard Warm Up	Standard Warm Up
5 Minute Bike	5 Minute Bike	5 Minutes Bike	5 Minute Bike
15 Back Squat Reps	15 Back Squat Reps	15 Back Squat Reps	15 Back Squat Reps
15 Hip Extension Reps	15 Hip Extension Reps	15 Hip Extension Reps	15 Hip Extension Reps
	½ receive 2 mins of SMR		½ receive 2 mins of SMR
	No SMR=straight to testing		No SMR=straight to testing
Block 1		Block 1
3×3 Heavy Back Squat		3×3 Heavy Back Squat
3×10 Back Squat @70%1RM		3×10 Back Squat @70%1RM
Block 2	Testing	Block 2	Testing
4X10 Box Jump	MVIC of RF and GM	4×10 Box Jump	MVIC of RF and GM
4×10 SL Weighted Box	1×10 @70%1RM Back Squat	4×10 SL Weighted Box	1×10 @70%1RM Back Squat
PRS, EMG and Knee ROM recorded		PRS, EMG and Knee ROM recorded
Block 3		Block 3
4×10/ea Lunges (Weighted)		4×10/ea Lunges (Weighted)
4×10/ea Hip Extensions		4×10/ea Hip Extension